Description
This exercise involves raising dumbbells from a bent-over position on an incline bench, targeting the muscles in the upper back and shoulders.
How to Do Dumbbell Incline Rear Lateral Raise
- 1Setup
Adjust an incline bench to about a 30-45 degree angle. Lie chest-down on the bench, allowing your arms to hang straight down with a dumbbell in each hand, palms facing each other.
- 2Setup
Ensure your feet are firmly planted on the floor for stability and your head is neutral, looking towards the floor.
- 3
Keeping a slight bend in your elbows, initiate the movement by contracting your rear deltoids to raise the dumbbells out to the sides.
- 4
Continue raising the dumbbells until your arms are roughly parallel to the floor, forming a 'T' shape with your body.
- 5
Slowly and with control, lower the dumbbells back to the starting position, maintaining tension in your rear deltoids throughout the eccentric phase.
Tips
- Focus on initiating the movement with your rear deltoids, imagining pulling the dumbbells out and back, rather than simply lifting them with your traps.
- Keep your elbows slightly bent but locked in that position throughout the movement to prevent your triceps from assisting and to keep tension on the rear deltoids.
- Control the eccentric (lowering) phase of the movement; don't let gravity just drop the weights, as this helps maximize muscle growth and control.
- Avoid shrugging your shoulders; keep your shoulders down and back to properly isolate the rear deltoids and prevent your upper traps from taking over.
Common Mistakes
- ×Using too much momentum or swinging the weights reduces the effectiveness of the exercise; focus on slow, controlled movements to isolate the target muscles.
- ×Raising the dumbbells too high, past parallel, often involves the upper traps and can strain the shoulders; stop when your arms are roughly parallel to the floor.
- ×Letting the elbows extend or bend excessively shifts tension away from the rear deltoids; maintain a consistent, slight bend in the elbows throughout the entire range of motion.
Variations
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Related Exercises
Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
Dumbbell One Arm Y Elevation
Strengthen your shoulders with the Dumbbell One Arm Y Elevation. This targeted exercise builds deltoid strength and stability, improving posture and
Dumbbell Lying One Arm Deltoid Rear
Target your rear deltoids with the dumbbell lying one arm deltoid rear raise. This isolation exercise effectively builds strength and definition in your
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Dumbbell Incline Rear Lateral Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free